Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	10%	5%	85%

Macro Nutrients

	Oil Roasted Almonds	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Recommended Dietary Allowance
Energy	209% 6070kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	150% 194g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	77% 56g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	3.17% 2.3g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.4g	% 3.5g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 49g	g per day for Men 19-50 years
Fiber	276% 105g	52.6% 20g	38g per day for Men 19-50 years
Protein	379% 212g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	135% 6.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	123% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	90% 81mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1731% 260mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Recommended Dietary Allowance
Calcium	291% 2910mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	460% 36.8mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	29% 0.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	666% 4660mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	181% 2720mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.76% 28g	20.7% 766g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack:

• 1 kilogram of Oil Roasted Almonds has 2.2 times more Vitamin B1, 10.7 times more Vitamin B2, 3.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 649.3 times more Vitamin E than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• While 1 kg of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack contains 2.9 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack:

• 1 kilogram of Oil Roasted Almonds has 58.2 times more Calcium, 19.9 times more Copper, 8.8 times more Iron, 11.9 times more Magnesium, 36.7 times more Manganese, 7.3 times more Phosphorus, 3.8 times more Potassium, 5.9 times more Selenium and 6.7 times more Zinc than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• While 1 kg of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack contains 272 times more Sodium and 27.4 times more Water than Oil Roasted Almonds.
• 1 kilogram of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 7.7 times more Energy, 110.3 times more Fat, 54.6 times more Saturated Fat, 58.8 times more Omega 6, 5.3 times more Fiber and 8.8 times more Protein than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• Both Oil Roasted Almonds and Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack provide inadequate amounts of Omega 3 in one kilogram.